NORCAL CREW 1450 Maple St., Redwood City, CA 94063

Parent/Athlete Handbook 2013-2014

Table of Contents Page

About Norcal Crew 3 Mission History School Year Programs 4 Varsity Teams Novice Team Recreational Program Coaching Staff 6 Joining the Team 9 New Athletes Team Selection Criteria Program Costs Practices 14 Weekly Schedule Erg Training vs. Water Training What to Wear/Bring to Practice Absence/Tardiness Policies Races 17 What to Expect on Race day Race Formats Travelling to Races Summer Programs 20 Learn-to-Row Camp Varsity Bootcamp Master Calendar 21 Code of Conduct 22 Norcal Policies Zero Tolerance Policy Reporting Procedures Athlete Health 25 Proper Nutrition Injury Prevention For Norcal Parents Only 28 Norcal Parent Association How to Support your Athlete and Work with Their Coach Rowing After High School 29 Rowing Terminology 30

2 About Norcal Crew

Mission

Norcal Crew is a 501(c)3 nonprofit organization dedicated to the development of youth through the sport of rowing. The organization is overseen by a board of directors, managed by an executive director and coaching staff, and supported by its membership and the surrounding community.

Norcal’s mission is to provide opportunities for instruction, training, and competition in the sport of rowing to middle and high school students across the San Francisco Peninsula. Norcal strives to provide a comprehensive training program in order to strengthen its student-athletes’ personal development. The team’s goal is to foster a sense of team unity while helping athletes develop individual physical and mental strength. Norcal will also broaden the athletes’ horizons as they learn to trust and support teammates while establishing their own sense of confidence and commitment.

Norcal practices out of the Bair Island Aquatic Center at the Port of Redwood City and races all over the country, although primarily in California. Norcal has top-of-the-line racing shells, including eights, fours, quads, doubles, pairs, and singles from Vespoli, Sykes, Hudson, and Empacher.

History

Norcal Crew is a merger of Silicon Valley Crew and BIAC Junior Crew. Silicon Valley Crew was founded in 2000 by Norcal’s original director, Mike Still, and was based out of parking lot at the Marine Science Institute. In 2002, Ally Bocchiere developed a junior crew to complement Bair Island Aquatic Center’s growing masters rowing team. Instead of having the two teams compete for both water space and athletes, they decided to combine their efforts in order to increase their competitive potential. In 2004, the teams merged, the athletes voted on the name “Norcal Crew”, picked new team colors of black and gold, and relocated to the Bair Island Aquatic Center.

3 School Year Programs

Norcal has four competitive teams for high school students as well as a recreational program. The only requirements for an athlete (rower or coxswain) to be a member of one of the four competitive high school teams are a commitment to attendance and personal improvement.

Novice Teams – Men’s and Women’s

The men's and women's novice teams are open to any high school student in their first year of competitive rowing. No rowing experience is necessary to join the novice team. If an athlete has been rowing for the recreational or middle school team but has not had any experience racing, they are considered a novice until after their first year of racing. The novice teams learn both safety and technique (sculling and sweep rowing) while training at a competitive level.

Varsity Teams – Men’s and Women’s

The men's and women's varsity teams are open to any athletes with at least one year of competitive rowing experience. There is a range of abilities on each varsity team; rowing ability does not determine whether an athlete is a novice or a varsity rower, only the number of years they have been competing. Both of Norcal's varsity teams work to create boat line-up combinations that maximize the competitive potential of all of the athletes. Both the men's and women's varsity teams may compete in sweep and sculling events, as well as open-weight and lightweight events.

4 Recreational Rowing & Middle School Team

Norcal’s Recreational Rowing Program is designed for:

. Younger students (6th-8th grades) who aren’t ready for a full-time program but want to have fun learning about rowing and physical training at their own pace and perhaps compete occasionally in middle school events. . Busy students (in middle school or high school) with other commitments who still want to learn about rowing and training, keeping open the option of joining the competitive program as their interests and activities progress. This may include occasional competition in novice events. . Injured athletes who need appropriate light activity before rejoining their full-time Norcal program. . Athletes and non-athletes who enjoy rowing but without having to compete at a high level.

The recreational program learns on-water rowing technique, boat and oar handling and nomenclature, safety on the water, as well as indoor rowing technique and physical training. The focus is mainly on sculling but also covers the basics of sweep rowing. The Recreational Program is designed to help athletes improve in all aspects: fitness, strength, flexibility, mental toughness, and discipline and is tailored to fit middle school through high school students.

The program practices three days per week for two hours.

5 Coaching Staff

Allison Frykman │Executive Director, Varsity Women Allison has been rowing her entire life but began rowing competitively in high school for Norcal’s predecessor, Silicon Valley Crew. After rowing for Stanford University, Allison realized her passion for coaching and has been an integral part of Norcal ever since. Allison spent her first five years at Norcal as an assistant coach, alternating between the men’s and women’s programs, and has spent the last four years as the men’s varsity coach. She is excited to be returning to coach the varsity women this season. During her tenure at Norcal, Allison has helped the men’s program to double in size and has worked with over a dozen crews that have medaled at the Southwest Junior Regional Championships as well as a handful that have medaled at the Youth Invitational National Championship. The 2012-2013 school year marks Allison’s second season as Norcal’s Executive Director. She is excited to continue to grow the size and competitiveness of the organization. Allison’s professional experience also includes a B.S. in Physics and a M.A. in Secondary Education from Stanford. Allison is also a physics teacher in Palo Alto.

Nathan Walker│Varsity Men Nathan first encountered rowing at Purdue University. Following graduation, Nathan continued with Purdue’s rowing program as the coach of the men’s novice team. After moving to Washington DC, Nathan began coaching at both a high school and a master's program, and subsequently at William and Mary College where he was the head coach for four seasons. During his time at Williams and Mary, Nathan has helped to grow the size of the club, build a boathouse, and lead his crews to medals at events like Head of the Charles Regatta in Boson and the Dad Vails Regatta (one of the largest collegiate regattas in the country). In his first season with Norcal, Nathan led the varsity women to a national championship in the lightweight double sculls. Nathan lives with his wife and two dogs.

6 Joel Skaliotis │ Novice Women Joel Skaliotis began rowing in high school at Phillips Andover and continued as a member of the lightweight team during his tenure at Cornell, where he won the Coach's Award upon graduation in 2001. Joel began coaching as an assistant coach with the Community Rowing Junior Women, working with the JV and U17 crews. During a three year period his crews reached the medals stand at US Club Nationals, the Youth National Championships, Canadian Henley, and Head of the Charles. From 2004 through 2012, Joel served as the varisty girls coach and program director at Brookline High School, where he introduced sculling and led the program to four state championships and six appearances at the USRowing Youth National Championships, with 3 crews reaching the grand finals.

Alex Baker-Lubin │Novice Men Alex began rowing for the Oakland Strokes in 2000. During his tenure there he won a silver medal in the Varsity 8, took 8th at the Youth National Championships and competed during the summer at US Rowing Development camp. After graduating in 2004, Alex attended Northeastern University in Boston. There, he placed 3rd in the Varsity 4 at the Eastern Sprints Championships. While in Boston, Alex also competed with Riverside Boat Club racing at Canadian Henley, US Club Nationals, and the Head of the Charles. After moving back to California, Alex spent a season coaching the boys novice program at JLAC, and most recently spent the summer of 2013 coaching at Stanford University's high performance camps. Alex received his degree in communications and business from Northeastern, and a degree in culinary arts from the California Culinary Academy.

Ashley Dodge Assistant Novice Women Ashley discovered rowing after visiting a Norcal practice with a friend, and loved being a rower ever since. Ashley rowed with Norcal for three years until she graduated from Palo Alto High School. After graduating in 2011, Ashley coached the Norcal learn-to-row summer camp. She continued as a coach, joining the novice women’s team for the following season. The 2012- 2013 school year will be Ashley’s third season as an assistant coach for Norcal, and her first with the varsity squad. Ashley is currently taking courses at Foothill College.

7 Joining the Team

New Athletes

New athletes wishing to join Norcal are welcome to participate in a two-week trial period. This is a time where athletes can get to know their potential teammates and coaches, and families can assess whether Norcal will be a good fit for their athlete before making a commitment to the entire season. The cost of the trial is $200. All paperwork must be completed and submitted before any athlete can participate in Norcal activities, on water or on land. Registration forms full instructions for registration can be found on our website: www.norcalcrew.org.

If you enjoyed your trial period, we invite you to pay the balance of the season’s dues and join our team!

Team Selection Criteria

Norcal does not make “cuts”; all athletes who wish to participate may be a part of the team. However, as junior rowing is a highly competitive sport, coaches will select athletes from within each team to fill out the most competitive boats. Selections for boats are made on a number of criteria, but priority for seats will always be made based on boat speed. The general criteria used to determine line-ups are:

. Seat Racing: Seat racing is testing an athlete’s boat moving abilities. We seat race by racing 2 boats side by side and switching a rower for a second piece. If you ‘win’ your seat race it means that the boat you were moved into went faster than it did with the previous rower. Seat racing is helpful but also has a lot of factors that can get in the way of it being fair, particularly for us on a tidal and windy waterway.

. Erg Testing: Erg tests show fitness levels, power output, and mental resolve. In the fall, which is our long head race season, the coaches will test athlete fitness in 4K (4000 m), 5K, or 6K pieces, the range of duration of these pieces is from 15-30 minutes. In the sprint season we test 2K, the duration being 6:10-9:00 minutes. A great score for the heavyweight boys is 6:15 (six minutes and 15 seconds), for the girls is 7:15, but quite simply progress is the name of the game. We don’t care where you start; just keep improving as the training continues.

. Technique: Technique is important in rowing in order to be effective. Good technique and pulling hard are separate skills. Everybody selected to the top boats must row well. Though you will not make a boat only due only to good rowing technique, you may well lose your seat if you don’t row well enough.

. Work Ethic, Attitude, and Competitiveness: We look for drive, effort, intensity, desire, and humility. We want you to be a team player, to support, encourage and push your teammates. We want you to work hard and to improve a little bit every day. We want you to love to race and compete and to embrace sportsmanship in

8 doing so. Rowing is the ultimate team sport, and even one person in a crew that does not support their teammates can significantly upset the speed of a boat.

. Coachability: The coaches are available to help each athlete become a better rower. Each athlete is expected to take an active role in their own improvement by helping find ways to aid the process. The following is a list of coaches’ expectations regarding an athlete’s coachability: - Be respectful of the coaches and listen when they are speaking; - Know that the coaches are trying to help you improve – trust in their abilities; - Be willing to try new ideas; - Have patience with yourself and your teammates. Accept your mistakes and aim to improve upon them; - Ask questions. Use the coaches and your more experienced teammates as resources; - Come to practice prepared to learn and grow as a person and as a rower. Try not to coach others. Be aware of the difference between communicating an idea or suggestion to another rower, and coaching them.

The selection process should be considered ongoing through the entire season. Athletes, especially at the novice level, learn and make fitness improvements at different rates. In other words, don’t be discouraged by a boat selection for the first race – hard work and initiative will payoff. Conversely, don’t be too confortable if you are initially put in a top boat – it is just as important for you to work hard and keep that seat.

9 Program Costs

The dues for participation with one of Norcal’s competitive high school programs are $3,100. Dues are charged by season, so the cost is $1,550 for the fall season and $1,550 for the spring season. Novice athletes who join Norcal after winter break may pay a one- time fee for dues of $1,800 for the spring season only.

Athletes beginning the competitive high school team for the first time may give the team a try for two weeks with a $200 trial fee. If you join the team within two weeks, the trial will will be credited toward the cost of you dues.

The program dues are used toward operations of the organization and are not tax- deductible. Any donations above and beyond the program costs are tax-deductible. Dues are to be paid within two weeks of the start of each season. Athletes with outstanding dues will not be allowed to participate in practice until payment has been received or alternate arrangements have been made with the director.

Participants in the recreational program are prorated at a percentage of the cost based on attendance. Payment is due upfront at the beginning of each semester. The costs below are for the school year. Costs for spring only are half. - Once per week: $300 each semester - Twice per week: $600 each semester - Three times per week: $900 each semester

Financial Assistance It is Norcal’s intention to allow all athletes to participate in rowing regardless of ability to pay. Scholarship assistance is available for those in need. Scholarship assistance is only available for program dues and not for any additional travel, fundraising, or uniform costs. The aid application can be downloaded from the team website: www.norcalcrew.org

10 Where does the money go? The program dues cover: - Coaching salaries - Travel to regatta sites – commercial bussing - Regatta entry fees - Breakfasts, lunches, and snacks at all regattas - Hotel rooms at Southwest Regional Championships - Equipment upkeep and repair - Fuel for coaches launches - Trailering fees to regattas - Insurance payments – rowing shells, coaching launches, trailers, and a truck - Full-privileged memberships with USRowing (required for racing) and BIAC

Refund Policy Norcal does not extend refunds for any reason. Athletes who quit the program voluntarily or who are dismissed for disciplinary reasons are not entitled to a refund. Athletes who are injured or otherwise prevented from full participation for situations beyond their control are encouraged to continue as members of the program, participating as much as they are capable, but dues will not be reduced or refunded due to limited participation.

11 Extra Costs Regattas that are attended by select or qualifying varsity athletes only will be paid at the time of the regatta. This generally includes Head of the Charles (~$1,000), San Diego Crew Classic (~$500), and the Youth National Invitational Regatta (~$1,200). There is also often one weekend-long away regatta in the spring for all of the competitive programs that will be charged at the time of the regatta (~$300).

All participants of one of the competitive high school programs will be expected to purchase a required racing uniform at the beginning of the season ($85-$300, depending on how many items are purchased). The uniform may be used year after year if kept in good shape. Any athlete that out grows a uniform or needs a replacement for a ruined or lost uniform will have the opportunity to purchase a new one at the beginning of the season. Additional uniform items and logo-wear may be purchased at an additional cost.

Volunteer Requirements In addition to dues, each family is expected to contribute 6 hours of volunteer service to the team each season. Busy family may opt to buy-out of their service requirements for $150 each season. Volunteer opportunities will be discussed at the beginning of each season and may include, but are not limited to, bringing food to regattas, operating the regatta food tent, ordering and selling uniforms, taking photos at regattas to share, putting together the annual team yearbook, planning social events like the annual banquet or kick-off BBQ, helping organize a fundraiser, planning travel arrangements for regattas, or coordinating other parent volunteers.

Fundraising Expectations In addition to dues, all athletes are expected to contribute to any annual fundraising campaigns. These campaigns could include an erg-a-thon, silent auction, or any other activities to raise money. All donations above and beyond team dues are tax-deductible, as Norcal is a nonprofit organization. The goal of the erg-a-thon is not to put an additional financial burden on its members; it is expected that donations are solicited from extended family, friends, and the community. Many corporations offer matching funds for donations, as well – check with your company’s HR department. Athletes and families may also choose to look into grant opportunities around the community. The fundraising totals for each athlete are calculated based on the needs of each particular year and the size of the team membership, but are often around $450 per athlete. The erg-a-thon and club financial success are dependent on parent support to help organize and manage these events.

12 Practices

Weekly Schedule

Practices begin the week after Labor Day and end in early May for the novice teams. The recreational team and any varsity boats that qualify for the Youth Invitational National Championship practice through early June. The weekly practice schedule by team is:

Varsity Women Varsity Men Monday 4:00-6:30 pm Monday 5:00-7:00 am Tuesday 5:00-7:00 am Tuesday 4:00-6:30 pm Wednesday 4:00-6:30 pm Wednesday 4:00-6:30 pm Thursday 4:00-6:30 pm Thursday 4:00-6:30 pm Friday 5:00-7:00 am Friday 5:00-7:00 am Saturday 7:00-10:30 am Saturday 8:30 am -12:00 pm

Novice Women Novice Men Monday 4:00-6:30 pm Monday 4:00-6:30 pm Tuesday 4:00-6:30 pm Tuesday 4:00-6:30 pm Wednesday 4:00-6:30 pm Wednesday OFF Thursday OFF Thursday 4:00-6:30 pm Friday 4:00-6:30 pm Friday 4:00-6:30 pm Saturday 7:00-10:00 am Saturday 9:00 am -12:00 pm

Recreational Program Monday 4:00-6:00 pm Wednesday 4:00-6:00 pm Thursday 4:00-6:00 pm

Each team can expect to spend 4-5 days per week on the water, weather permitting, with 1-2 days per week on land for erg training, running, circuit training, weightlifting, yoga, Pilates, stretching, and other cross-training activities.

Each varsity athlete is expected to participate in two morning practices before school each week. The purpose of these morning practices is primarily to avoid the high winds of spring afternoons, to alleviate crowding at the boathouse, and to provide the opportunity for the men’s and women’s teams to share the small boats and coaching launches most effectively.

13 Erg Training vs. Water Training

We are lucky to live in California, where we are able to row on the water all winter long. As a result, our training program is mostly water-based, as opposed to erg-based. Spending more time on the water than other crews across the country results in the Southwest Region regularly producing the fastest crews in the nation. Erg scores will improve with water training, but boat speed and technical abilities will not necessarily improve with erg training. Ergometers have their place in the development of a crew as a tool for numerically monitoring individual athlete progress, providing rowing-based workouts during inclement weather, and teaching the basics of the body movements during the stroke, but the primary goal of our team is to produce fast boats, which is most effectively accomplished on the water.

What to Wear/Bring to Practice

Athletes must be prepared each day upon arrival so that they will not hold up practice.

Coxswains will need to purchase their own small took kit at the beginning of the season, with every tool clearly labeled with their name. Coxswains are expected to carry it on the water with them at every practice. Please check with your coach for which tools to purchase. Proper attire is essential for coxswains. Afternoon practices can be chilly, so layer with a fleece, jacket, and even a beanie and mittens during the winter. Coxswains should also bring athletic clothing and running shoes to practice to be prepared to participate in land training with their crews.

Rowers must wear spandex or trou (tight fitting shorts, short for “trousers”) to every practice. Shirts must be worn at all times and should be comfortable, but not too long or baggy. Fitted clothing is recommended (so it doesn’t get caught between the wheels and the track, or on the oar handle) and it often keeps athletes warmer on the water. Rowers should be prepared with running shoes (no street shoes without proper support) to every practice. Rowers should also bring a reusable water bottle with their name clearly marked on it (sharing water bottles spreads germs), a waterproof jacket in case of foul weather, and clean socks every day. Racing uniforms may never be worn to practice – they are for race day only!

All athletes must ensure that all parts of the midriff, undergarments, and buttocks are covered at all times. Unisuits may not be worn rolled down without a shirt over the top.

Bair Island Aquatic Center provides lockers for athlete use. They are available on a first- come, first-served basis and should not be used without a padlock. Neither BIAC nor Norcal are responsible for any lost or stolen items from the lockers. All lost and found items will be placed in the lost and found bucket and donated to charity each month. Please clearly label and keep track of all belongings.

14 Absence/Tardiness Policies

The only acceptable reason for absences include illness, family emergencies, religious holidays, and unavoidable academic commitments. Family vacations are not considered acceptable absences and should be discussed with the coach. In general, the earlier an athlete can let a coach know about a planned absence, the easier accommodating the absence will be for the coach.

If an athlete misses practice without giving the coach reasonable notice, the following practice may be spent completing the workout on land. Whenever an athlete misses practice, they run the risk of losing their seat in a line-up. If an athlete misses practice leading up to a race, the athlete runs the risk of not qualifying to participate in the upcoming race.

It is important to be on time to practice so boats can be launched in a timely manner. If you are running late, please contact coach as soon as you can to let them know you are on your way (make sure to pull over before using your phone!). Excessive tardiness will result in land-only workouts and is subject for dismissal from racing.

15 Races

What to Expect on Race Day

A portion of the practice before a race is dedicated to taking the boats apart and loading them onto our trailer. This is called “de-rigging.” This can be a lengthy process and requires full team participation. Athletes should always bring the appropriate tools to practice on a de-rigging day. Athletes should own their own 7/16th and 10mm wrenches.

Race day often begins before 4:00 am with athletes meeting at the boathouse to catch the bus to the regatta site. It is often dark and chilly outside so dress warm and pack shorts for the latter part of the day. Pack rain gear – especially if there is foul weather in the forecast. If you are a spectator at a race, the venue usually has a beach or dock for viewing. Bring a beach chair, binoculars, and a book to read, as there can be a lot of time in between races.

Upon arrival at the race site, athletes begin unloading the trailer and re-rigging the boats. After the boats are race ready, a light breakfast of fruit and bagels will be available thanks to the parent volunteers. Athletes should make sure all boats for all teams are completely rigged and ready to race before helping themselves to breakfast. The first races of the day begin around 7:30 or 8:00 am, depending on the race. Athletes should know exactly when their races are scheduled during the day and their coach should be able to find them at all times. Athletes are often expected to meet at their boat up to 90 minutes prior to their scheduled race. Pay attention to your coach’s instructions so you don’t miss your race! An email will be sent the week prior to each race with specific schedule details.

Every race is different, but race day could end by 2 pm or last until 6 or 7 pm. It is important that rowers are prepared both physically (stretching, warming up, staying rested) and mentally (focus and go through the race plan while on land) for the task that lies ahead. Staying warm, hydrated and rested are key to being successful. Athletes should stay covered-up, wear sunscreen, and not lounge in the sun during race day. It is wise to stay off your feet as much as possible, as well.

Following the last races of the day, athletes will begin to de-rig all of the boats and re- load the trailer. This is a full team activity that will take everyone’s complete cooperation. Trash needs to be picked and all personal belongings gathered together. Upon full completion of the above stated tasks, the team then heads home. Athletes are expected to meet at the boathouse to wash and re-rig the boats after returning home. Race day isn’t completed until all of the boats are tied back down to the racks at the boathouse. No athletes may be dismissed early.

If the team must travel to races outside of the Northern California area, then the traveling agenda is altered. At more distant regattas, the team would stay at a hotel and visit the race site several times throughout the weekend. The routine of unloading the trailer, rigging, and working as a team to complete all tasks at hand is still essential at all regattas, however, much of the preparation can be accomplished earlier because the team will arrive a day prior to the start of racing. There is usually even time for a practice row down the racecourse. Traveling rules and overnight stays will be clearly defined by your coaches.

16 Race Formats

Head Races Head racing season is primarily in the fall. These races, which are generally held in the fall, are about 2.5 to 3 miles long and the boats are started in their respective divisions separately at approximately 10-second intervals. Races can take anywhere from fifteen to thirty minutes to complete, depending on the boat class. Head races often are on rivers with assortments of bridges and turns that can make passing quite interesting.

In head racing, each crew is racing the clock, so it is impossible to tell how a crew has done in comparison to the others until results are posted. Sometimes, you can tell if a crew is doing well if they have a bow number higher than the crews near it in the race (meaning they have passed other crews that started in front of them).

Standard Sprint Races The standard international racing distance is 2000 meters (preferably straight) and the course usually has six shells racing against each other in their separate designated lanes that may or may not be marked by buoys. These races can take anywhere from six to nine minutes depending on boat class, weather conditions, water current and the physical condition and experience of the rowers. In sprint racing, the first crew to cross the finish line is the winner. Sprint racing takes place in the spring in is our primary competition season.

Traveling to Races

As active participants of Norcal’s competitive racing program, athletes should expect a considerable amount of traveling to races, especially during the latter part of the season (spring). The traveling distance and venues the team attends range from San Mateo to Sacramento in the Northern California area, and every year there are a handful of races (usually for select varsity only) that involve weekend travel to other states or Sothern California. In every case, there are several guidelines to be followed and some good tips to remember.

All athletes of the competitive high school program must travel with the team to and from all races, with the exception of races very close to home (San Mateo to San Francisco). No athlete, under any circumstances, may drive him or herself to or from a regatta site. Under extraordinary circumstance, a parent may be allowed to take or pick-up an athlete from a regatta. That athlete’s coach must give prior consent to such a situation and a written release of travel liability must be signed by the parent and accepted by the coach. 17 Other valuable traveling tips to remember for travelling are:

• Always pack enough clothing and make sure that racing uniforms don’t get left behind. • Bring proper weather gear; athletes will be exposed to the elements from dawn until at least early afternoon. Bring a hat and sunscreen for the warm races. Sunburns inhibit future racing performance. Bring rain gear and boots for wet races and layer well for cold races. • Schoolbooks and iPods wise choices for the bus. We advise leaving laptops at home for day regattas. On longer bus trips, laptops may be appropriate, and DVD’s may be brought for viewing by the entire bus, if the movies are rated PG-13 or tamer. • Snacks and water are always a good idea. Food and water will be provided at the course. On the longer trips, remember some spending cash for food stops along the way. Most of all, when travel day comes along bring a good attitude and some enthusiasm; races are where all the hard work gets put to the test, and medals can be won! Attitude is extremely important when traveling to races. If an athlete has become disrespectful, insubordinate, or unruly to the point that he or she endangers the team, or affects the overall experience of the team, the coach may keep the athlete from competing, or send the athlete home. If an athlete is sent home from a traveling regatta, all additional travel costs (plane tickets, etc.) will be the responsibility of the athlete’s family.

Zero Tolerance Policy

No alcohol, tobacco or drug use of any kind will be tolerated at races. Please see “Code of Conduct” for more on this policy and its consequences.

Youth Invitational National Championship

Boats that finish in the top three places of a Varsity event at Southwest Junior Regional Championships will be extended an invitation by US Rowing to attend the Youth Invitational National Championship in Sacramento in the middle of June. The coaching staff will decide whether or not to accept the invitation based on competitiveness of the boat and availability of athletes. An athlete who is selected to attend the Youth Invitational is required to attend all practices pertaining to the event if he or she wished to participate. Athletes will also be responsible for travel cost pertaining to the event, including coaching costs, travel costs, trailering and race entries.

18 Summer Programs

Learn-to-Row Camp

Norcal offers learn-to-row camps in the summer for middle and high school students. Each camp is one week long and athletes can attend as many weeks as they would like. The camp is designed for students who are completely new to rowing and teaches the basics of safety, technique, and training.

Norcal is lucky to have access to numerous Aero singles for novices, so each camp attendee will have the opportunity to begin their rowing experience in the single, learning the basics of the stroke. During the week, depending on the number of rowers, the campers will also get to experience sweep rowing in fours and eights. Potential coxswains will be able to try coxing, as well.

In addition to on-the-water training, the camps help athletes get a jump-start on their fitness. This is a great opportunity for a new novice looking to get a head start for the upcoming season. Each camp involves running, erging, stretching, light weightlifting, and core work.

Time Monday-Friday, 8 AM - 12 PM

Cost:

• First week attended (any dates): $400 • Second week attended (any dates): $300 • Subsequent weeks (any dates): $200

Varsity Bootcamp

For Norcal athletes who have completed at least one year as a member of the team, Norcal offers a varsity boot camp. The camp practices five times each week and focuses and maintaining a competitive fitness level throughout the summer and provides the athletes an opportunity to fine-tune their technical skills. Athletes do not need to be available for the entire summer to participate in the camp, but may participate during the weeks they are in town. Please coordinate with the coaches ahead of time about your schedule.

The cost of the varsity summer bootcamp is $250 for eight weeks of summer. This covers operational costs and coaching salaries.

19 Master Calendar

The calendar changes frequently due to regatta availability and other unpredictable factors. An up-to-date calendar can be found on the website at www.norcalcrew.org.

Generally, there will be 3-4 regattas in the fall for the varsity team; one or two in Sacramento, one to two local regattas in San Mateo, and the Head of the Charles in Boston. Novice athletes attend the local regattas in San Mateo and may travel to Sacramento. The fall season also includes an annual fundraiser. The fundraiser is mandatory for all families at Norcal. This will usually be in late November or early December. Other fall events include parent meetings and social events, as well as the alumni row and pancake breakfast the Saturday after Thanksgiving.

In the spring, all of the competitive teams will attend 4-6 regattas, to be determined by the entire Southwest Junior League coaching staff during the fall. Many of these regattas will be local in Northern California. All teams will generally travel to one away regatta for the weekend potentially in Arizona, Oregon, or Southern California. All teams will travel to the Southwest Junior Regional Championships in Sacramento the first weekend of May. The varsity will also travel to the San Diego Crew Classic the first weekend of April and may potentially be invited to the Youth Invitational National Championship in Sacramento in June. Other events in the spring include parent meetings and events, as well as the annual awards banquet in the middle of May.

Depending on athlete and coach availability and interest, there is the potential for a competitive team to practice through July and travel to the Club National Championships in Camden, NJ or St. Catherine’s Canada for the Canadian Henley during mid and late summer. This will be determined during the spring season.

20 Code of Conduct

To be successful in achieving our mission, it is essential that families, athletes, coaches, staff, volunteers, and the Board work together as a cohesive team. Working together, we will have a strong influence helping young people become educated, mature, and responsible young adults. All coaches, staff, athletes, and families of Norcal Crew are expected to do their part to create and maintain trust, respect, and care throughout the club by accepting responsibility for their own actions.

Failure to adhere to the conditions and rules as outlined below will result in disciplinary action. Depending on the severity of the violation, consequences may include a warning, suspension, or expulsion from the team. Norcal grants the Executive Director broad discretion in choosing and imposing consequences of athlete violations in communication with the Coach and the Board of Directors.

Norcal Policies

Driving & Parking Use caution when driving on Maple St., as many people come and go in the street in front of the boathouse. Parking is parallel along Maple St. in front of the boathouse and on the dirt before and after the boathouse. DO NOT PARALLEL PARK AT ANY TIME, EVEN IF YOU ARE IN THE CAR!! This is strictly prohibited, as it jams Maple St. and causes local residents and other boathouse goers to get stuck, angry, and drive aggressively and unsafely. If you are parallel parked in front of the boathouse, you will be asked to move your car. Please, please, please cooperate on this issue! If you are waiting for your athlete, park around the corner and have them walk to you.

Travel No athlete, under any circumstances, my drive him or herself to an away regatta when team transportation is provided. Under extreme circumstances, a parent may drive an athlete separately from the team if prior consent has been granted by the individual coach and a written statement and release of liability has been signed by the parent or guardian.

When team transportation to an event (practice or regatta) is not provided, it is the responsibility of the athlete and parents/guardians to get the athlete to and from the event safely. Please use caution when allowing athletes to drive themselves and others. Norcal does not allow athletes to drive themselves or others during practice hours for any reason.

During away regattas, any rules imposed by coaches as to behavior, curfew, rooming assignments, and team meetings that are not adhered to may result in being sent home from the trip immediately or dismissal from the team entirely. Please remember you represent yourself, your teammates, and our organization on trips. Chose positive, courteous, and appropriate behavior at all times.

21 Use of Equipment Junior athletes may, under no circumstances, be on the water without direct supervision of a qualified Norcal coach. Land equipment at the boathouse may be used with prior permission from a coach. Athletes who use land equipment without direct supervision must workout in groups for safety purposes.

Locker Rooms Locker rooms are provided upstairs for men and women. You are welcome to chose a locker and put a pad lock on it. Do not leave your belongings lying around the boathouse. Neither Norcal nor BIAC are responsible for any lost or stolen items. Locker rooms are for changing purposes only, and athletes should not congregate or hang-out upstairs.

Music There is a stereo system available for use during land workouts. Please be courteous to others with your music choices. During morning practice, please keep volume at a reasonable level, as people live nearby the boathouse. Any music with excessively foul language or meanings will be turned off.

Miscellaneous • No food or drink in the boathouse. There have been ant problems in the past. • Closed-toe shoes must be worn when using weightlifting equipment. • All parts of the midriff, buttocks, and undergarments must be covered at all times. • Pick up your belongings, especially your garbage. • Watch your language. Be courteous to others and be aware that it is possible to offend someone who may just overhear what you say. • Immediately report any broken or damaged equipment or property to a coach. • There are hidden cameras at the boathouse for security purposes. The tapes will only be reviewed if an offense is reported, and any illegal activity in the boathouse or on the grounds will be reported to the police. • All lost and found items will be donated to charity once per month.

Zero Tolerance Policy

Drugs and Alcohol The use of alcohol, marijuana, or any illicit substances by an athlete on the team is strictly prohibited. Any athlete that is caught violating this policy or engaging in illegal behavior of any kind while representing Norcal at any practice, regatta, or event will be subject to immediate disciplinary action, likely resulting in dismissal from the team. Athletes should also recognize that they still represent Norcal while not at practice or regattas. Disciplinary action for drug and alcohol abuse outside of practice or regatta hours will likely result in disciplinary action with the team, as well.

Theft Theft at the boathouse will not be tolerated. Any violations will be reported to the police immediately. There are hidden cameras at the boathouse; tapes will be reviewed if property is reported missing or stolen.

22 Bullying and Hazing Bullying and hazing by Norcal athletes are prohibited. Norcal strives to create a positive environment where all athletes can feel safe from both physical harm and emotional harassment. Depending on the severity of the offense, a coach may choose to suspend an athlete from practice or competition. If negative or unsafe behavior persists, any offending athletes may be dismissed from the team.

Social Networking Norcal athletes who access social networking sites (Facebook, Twitter, etc.) should act responsibly and show respect for the rights and feelings of others. Gossip, insults, and inappropriate pictures or comments about others, especially teammates, coaches, and Norcal are prohibited. Athletes should exercise appropriate discretion when using social networks for personal communications with the knowledge that behavior on social networks may result in disciplinary action.

Reporting Procedures

If any athlete or parent wishes to report or question the actions of another athlete, coach, or staff member of Norcal Crew, they can promptly report the facts of the incident(s) and the name of the involved individual(s) to a Norcal staff member.

The following is the proper procedure for filling a grievance: 1. Team Coach – The athlete’s coach should be contacted first and given the opportunity to directly address the concerns that have been raised; 2. Executive Director – the Executive Director (Allison Frykman) is the next point of contact if the team coach is unable to positively resolve the issue in question, or if it is uncomfortable to work with the team coach; 3. Chair of the Board – This chair of the board of directors (Marc Prioleau) will bring any issues that have gone through the proper channels and have still not been resolved to the board. This group will make the final determination of a dispute only if satisfactory results have not been achieved from the process outlined above.

Confidentiality All information shall be kept confidential to the extent reasonably possible to handle the issue. It may be considered a violation of this policy to disclose the allegation or the nature of the subject matter to others and shall be subject to disciplinary action. There will be no retaliation tolerated for the sharing of information surrounding violations of the code of conduct. Sharing of information will not affect one’s standing on the team.

Penalties for Violations of Norcal Policies The penalty for a first violation of any of the above policies will be determined by the Executive Director in communication with the Coach of the program, the involved athlete’s/athletes’ parents, and the Board of Directors. A penalty may include suspension and/or permanent expulsion from Norcal Crew, without reimbursement of any portion of membership dues or program fees paid or due.

23 Athlete Health

Proper Nutrition

Proper nutrition and hydration is essential to the development of students as athletes. Athletes should eat when they are hungry and stop eating when they are full. It is also important for an athlete put the right type of food and drink into their body in order to help the body rebuild itself after breaking down muscle in a workout and to sustain prolonged physical activity.

Basic Nutrition Facts

Fats: • Slow to digest, • High density calories that make you feel full, • Nine calories per gram

Carbohydrates: • Main source of fuel for muscles and brain • Provide quick-burning energy, good to consume before a race • Four calories per gram • Good source of fiber, but high fiber may cause stomach upset during strenuous physical activity • Good source of vitamins and minerals (starches, grains, fruits), but sweets/sugars provide carbohydrate, but with minimum vitamins, minerals, and nutrients

Protein: • Provide building materials for muscle and bone • Four calories per gram • Not a primary fuel for competitions • Great for rebuilding strength within 20-30 minutes following a workout or race

Calories & Hydration • Crew is one of the highest energy sports with respect to calories burned • Regattas last all day, athletes must plan carefully to keep energy levels high and maintain hydration • Pre-race meals should be eaten three hours before the even (if a full, heavy meal) or two hours before the event (if a lighter meal) to prevent stomach upset • Light snacks such as fruit and nuts can be eaten up to an hour before a race • Easily digestible dietary supplements like “Gu” may be eaten up to 30 minutes before a race • A rule of thumb is to snack on 100 calories per hour during prolonged physical activity • Athletes should continue to hydrate at all times through regattas and practices. • Electrolyte drinks such as Gatorade are a great way to hydrate quickly and effectively • Athletes should consume about one liter of water per hour of physical activity

For more information on nutrition, especially for lightweight rowers, refer to the articles on our website: http://norcalcrew.org/athlete-health/ 24 Injury Prevention

The sport of rowing inherently places great stresses on the entire body and being conditioned to such stresses can mean the difference between rowing all season or simply recovering on the injured list while watching teammates practice and race. Conditioning for the rowing movement is essential for injury prevention, maintenance of fitness level, and peak performance in completion. It is the intention of the entire Norcal coaching staff to help train athletes so as to prevent injuries. It is also important that athletes educate themselves on the types of common injuries and their causes that are associated with the sport of rowing in order to protect themselves.

In regards to rowing performance and injury prevention, core/spine strength is optimal. This equates to coordinated (balanced) muscle contraction and the ability of the spine to retain its original shape under increasing loads. Spine stability is paramount in rowing.

There are three factors that increase the possibility of injury: muscle imbalance and/or weakness, inflexibility (particularly in the hips, hamstrings, and lower back), and improper technique.

Improper Technique Improper technique causes undesired strain on the lower back, hip flexors, knees, and forearms.

A handful of common rowing injuries causes by poor rowing technique are: • Over gripping the oars causes tendinitis in the wrists as an overuse injury • Collapsing and lifting/twisting off of the catch will put a load on the lower back and shoulders • Pressing off of one leg more than the other can torque the lower back • Pulling yourself up the slide will irritate the hip flexor muscles and in turn the lower back • Not supporting your core with proper layback at the finish will cause over compression on the spine in the lower back and can cause broken ribs

Norcal is a well-outfitted technical training facility with mirrors, video feedback, ergometers, and dock boxes to teach the proper sequencing of the rowing stroke. The coaching staff is here to help you. Listen to them and practice your technique on land with the equipment and coaching staff when you get the opportunity.

Muscle Imbalance, Weakness, and Spine Stability Muscle imbalance, weakness, and poor spine stability can be overcome through core exercises and body awareness. Regular core strengthening exercises are incorporated into practice time to help prevent and develop awareness of these issues.

There is a wealth of information online about how to strengthen the core and improve body awareness. Please ask a coach for a recommendation on a rowing specific website, article, or book, if interested. In particular, we recommend this rowing coach’s blog: http://www.coachkaehler.com/blog/category/fitness-tips/

25 Inflexibility Inflexibility can be overcome through responsible stretching and flexibility exercises. Yoga, Pilates, and dynamic stretching are regularly incorporated into practice time to aid with improving flexibility. Inflexible hamstrings, hips, and lower back directly impact back injuries and should be performed as an individual or group before and/or following each practice session. If a stretching session is missed at practice, each athlete should take the responsibility of making sure they get in the stretching that they need to stay healthy.

We recommend this site for more information on rowing specific stretching exercises: http://www.row2k.com/physio/overvie1.html

Steps Injury Prevention for Athletes 1. Stop when you feel that you may have an injury and tell your coach immediately. 2. Learn to recognize the difference between “good pain” (soreness that means you’re making progress in your fitness or tiredness that means you’re working hard) and “bad pain” (sharp pains, pains that don’t disappear, one-sided pains, etc.). If you are unsure, assume it is “bad pain” and stop the exercises causing it. 3. Always warm-up prior to the start of practice. 4. Stretch! Make sure to stretch the hamstrings, back, glutes, quads, and wrists.

Injury Protocol for Coaches and Athletes This protocol is a guide for you as soon as you become aware of an injury. Rest time and recovery will vary depending on the level of injury or soreness. Always err on the side of safety. 1. Do not ignore the problem or the athlete. Assume he/she is telling the truth and listen to what they are feeling. 2. Discontinue athlete training for the day. If they are on the water send them in without the injured athlete rowing. 3. Give them a few days to rest and recover. They can do work that does not use the injured area. 4. Have the athlete see a doctor if the injury doesn’t heal itself in a day or two. 5. Stay in touch with the athlete and parents. 6. For more serious injuries, on the recommendation of a doctor or physical therapist and the parent, the athlete can return to rowing. 7. Start slowly back into the program. Light erg the first day and use the slider ergs for less impact and load on the lower back.

26 For Norcal Parents

Norcal Parent Association

Every parent is encouraged to become an active member of the Norcal Parent Association, however, you do not have to be a parent to come join us. Grandparents, aunts, uncles, alumni, and friends are all invited to be a part of this exciting support group for our junior rowing team. The group was conceived to support the team and its coaches through help with travel, race day food, and most importantly, fundraising. It's a great way to meet friends and gain useful information about the sport of rowing. For more information check our website at http://norcalcrew.org/parent-association/ or email one of the coaches.

How to Support Your Athlete and Work with Their Coach

The coaching staff at Norcal has your athlete’s best interest at heart. While the team’s ultimate goal is to find success at the regattas, we do not place that above a positive team experience. At Norcal, the development and health of athletes comes before winning. It is important that if you ever have a question or concern that you go directly to the coach so that you can get the correct information. In addition, you often have information about your athlete that will help the coaches help your athlete so please feel free to share it! We do have time to talk to you and we do like to explain what’s going on with your athlete. Often during regattas we will be very busy and won’t have time to chat, but we will be responsive to emails and phone calls at a less stressful time. We will be honest and straightforward with you and any communication that we have will not impact your athlete in a negative way. Educating yourself about what is going on is the most important way you can support both your athlete and the coach.

This is a sport of great highs and lows, and each of these feelings is important to the overall experience and education process. Here are some guidelines for how to support your athlete through the great emotional ups and downs they are likely to experience as part of such a closely-knit, high stress junior rowing team:

. Talk to your son/daughter about being an athlete. What are their strengths? What are their weaknesses? How can they work to improve? What qualities does an athlete bring to a team? Listen to their answers. . Stress the fun parts of the rowing experience. . Offer encouragement when it is hard; help them feel good about themselves. . Let them know that no one thing is going to ruin their overall experience. . Talk to the coach in a friendly way when asking what he/she is thinking and why he/she has made a particular decision. Be prepared to listen to their response. We don’t play favorites, but we are looking for a team that will succeed and create a positive experience for everyone.

We can make your son/daughter fitter and better technically, but we can’t make them want it. This is a demanding, yet highly rewarding sport and the athletes won’t enjoy it without the passion to want to be their best. Listen to them and support their passions.

27 Rowing After High School

There are many colleges and universities around the country that have rowing programs. These programs range from highly competitive DI (division one) teams to the smaller, more relaxed club programs that don’t receive school funding. If you are interested in continuing your rowing career into college, there will be a program that fits your needs.

Some college rowing programs will reach out to highly competitive athletes and may even offer scholarship assistance to top candidates, while other schools have little to no connection with the admissions department and athletes will be expected to get in to the school on academic merits alone. The amount of assistance the rowing team can provide with admissions depends on the school, not on what type of program they offer, whether they are DI or club, or the team’s competitiveness. Athletes who chose to pursue the recruiting option should research which teams can offer what type of assistance before developing too many expectations.

There is no one right or wrong way to approach the recruiting process. The recruiting and application experience varies widely and is different for every athlete. We advise any athletes (not parents!) interested in rowing in college to reach out to coaches early (end of junior year of high school – not before!), do their research, and find out which programs will be a good fit for their needs before getting too deep into the application process. We also strongly advise picking a school for its academic merits before it’s rowing program.

USRowing has a great deal of information online about the rules for college recruitment and recommendations for going through the recruiting process:

Rules of Recruiting: http://www.usrowing.org/DomesticRowing/YouthRowing/CollegeRecruitingInfo/RulesofRe cruiting.aspx

College Recruiting Guide: http://www.usrowing.org/DomesticRowing/YouthRowing/CollegeRecruitingInfo/CollegeRe cruitingGuide.aspx

NCAA Recruiting Information: http://web1.ncaa.org/ECWR2/NCAA_EMS/NCAA.jsp

Norcal’s goal is to help athletes develop a life-long love of the sport of rowing. We encourage athletes to continue their rowing career into college with a program that meets their needs. At Norcal, we understand that applying to college is an enormous life decision that is not to be taken lightly, and it is also a very competitive and stressful experience for the entire family that can also be very confusing. We will support athletes through the recruitment process as best as we can, but our primary goal at Norcal is to produce fast boats for competition, not to be a college application service. Coaches are available to answer questions and guide athletes in the right direction, but the legwork and research about the college application and recruitment process must ultimately come from the athlete (not parent!).

28 Rowing Terminology

BASICS OF ROWING: Descriptions/definitions of rowing and rowing terms, categories, equipment, abbreviations/terminology can be found on the US Rowing website at www.usrowing.org under New to Rowing.

ROWER VS. COXSWAIN Rowers are the athletes with the oars. A coxswain is the small (less than 110 lbs for women and 120 lbs for men) person who steers the boat and motivates the crew. While a boat doesn't move without its rowers, coxswains are also an integral part of the team. They make sure their crews are safe, go in the right direction, and use a microphone and speaker system throughout the boats to motivate and coach their crews.

SWEEP ROWING VS. SCULLING There are two types of rowing: sweep and sculling. Sweep rowing is when each rower has one oar, either on the right or on the left. Sculling is when each rower has two smaller oars, one in each hand.

ROWING CLASSIFICATIONS Rowing is a life-long sport and is enjoyed by people of all ages and abilities. Some of the common age and skill designations are:

. Junior: Enrolled in school, or under age 19Collegiate: Enrolled in a college or university . Masters: Age 21+ (for some regattas, this is age 27 or age 30). Masters "A" is younger than masters "B", and so on. . Novice: In their first year of competition (as a junior) or their first two years of competition (as a master) . Freshman: A freshman in school. Freshmen can be novice or skilled rowers. . Senior: a competitor at the national level . Elite: a competitor for either the junior national team (under 19), under 23 national team, or senior national team (Olympic)

WEIGHT CLASSES There are two weight classes in rowing: openweight and lightweight. Openweight means the rowers can be of any weight. Lightweight means the rowers must be under a certain weight. For men, this is 160 lbs and for women, 130 lbs. The benefit of having weight classes in rowing is that weight affects not only the amount of height and muscle that an athlete has, but also how much mass an athlete has to adversely affect the acceleration of the boat. Lightweight crews tend to be slower than openweight crews, though only marginally. Lightweight rowing is popular at the junior level because many of the athletes have not finished growing yet. Coxswains have their own weight limitations and do not affect the weight classification of a crew.

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30 BOAT CLASSES Boats can seat one, two, four, or eight rowers. The sculling boats are singles (one rower), doubles (two rowers), and quads (four rowers). The sweep boats are pairs (two rowers), fours (four rowers), and eights (eight rowers). Eights always have a coxswains, whereas quads and fours can be with or without a coxswain (called a "straight" our/quad). Singles, doubles, and pairs do not have coxswains.

When abbreviated, some of the following symbols are used: . The number of rowers in a shell is represented with a number . Coxswains are designated with a "+", whereas "-" means without a coxswain. Example: 4- is a straight four and 4+ is a four with a coxswain. . Sweep rowing has no special symbol, but "x" is used to represent sculling. Example: 2- is a pair (without coxswain) and 2x is a double.

VOCABULARY:

Crew: The group of people in a boat. This term is often used synonymously with "rowing" as a term for the sport in general.

Erg: Short for ergometer. This is an on-land rowing machine. It is useful as a teaching tool for technique, and it also provides an extremely good workout! It can be used to monitor individual progress in rowing, as it numerically measures work and power output.

Bow: The front of the boat (the part that crosses the finish line first).

Stern: The back of the boat.

Port: The left side of the boat (right side for a rower who is sitting backwards). Port side is red.

Starboard: The right side of the boat (left side for a rower who is sitting backwards). Starboard side is green.

Shell: A rowing boat

Hull: The bottom part of the boat

Skeg: The fin underneath the boat that keeps it moving straight

Rudder: The fin under the boat that is used to steer and turns the boat

Rigger: The metal piece that sticks off the side of the boat

Oarlock: The piece on the rigger that holds the oar 31

Slide: The space where the seat is free to move back and forth

Footstretcher: The assembly in the bottom of the boat that contains shoes for the rower

Coxbox: Coxboxes are connected throughout the boat to a speaker system and microphone so the crew can hear the coxswain. Coxboxes are also connected to a magnet under one of the seats to keep track of the number of strokes per minute that the crew takes.

Bowloader: A boat (usually a four) where the coxswain lies under the bow deck of the boat

"Way enough": The command given to a crew that means: "stop!"

Catch: The part of the stroke when the blade enters the water

Drive: The part of the stroke where the blade moves through the water

Finish/Release: The part of the stroke when the blade exits the water

Recovery: The part of the stroke where the rower moves forward to take another stroke

Crab: When a rower's blade gets stuck under water at the finish

Feathering: Turning the blade parallel to the water on the recovery to be more aerodynamic

Squaring: Keeping the blade perpendicular to the water

Stroke Rate: The number of strokes per minute that a crew takes

Stroke Seat: The rower sitting the furthest in front of a crew, or the most toward the stern. This person sets a rhythm for the crew to follow in their stroke.

Bow Seat/Bowman: The person sitting the furthest in back of a crew, or the most toward the bow.

Seat numbers: Seat number count up from the bow. For example, bowman is seat #1, the person in front of them is seat #2, etc. In an 8+ (eight with coxswain), stroke seat is seat #8.

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